Biceps Workout and Arms

Best Arms Workouts For Beginners

Biceps For Beginners!

If you wonder that you need to have a nice looking upper arms, So right here in this article, we have listed out 8 best arms workout for bigger biceps muscle you would be so proud of.

So let’s get started to check this out: Your TRIceps muscle contribute 2/3 of our upper arms!

You need to work on your triceps to make your upper arm look even bigger!

And here are 8 arm workout that’ll help you get the arms of your dreams in no time (if you’re ready to sweat, that is).

7 Ultimate Arms Exercise For Big Biceps

1. Triceps Kickbacks

Triceps Kick Back

All you’ll need for this arms workout is a pair of dumbbells (hey what are you looking at me for oh) and a flat surface and you’re set to begin your first arms exercise.


  • Kneel on the ground with a dumbbell in each hand and bend a bit forward at the hips.
  • Move your upper arms back so that they’re parallel to the floor, with your elbow bent at a 90-degree angle.
  • Then straighten your arms moving the dumbbells back and upward and tighten your triceps to hold this position.
  • Stay this way for a couple of seconds, then lower your right arm back into the initial position, while your left arm is still struggling to hold the weight.
  • After holding for a while moving a bit, your left arm down as well. During the next move, lower your left arm first and let the right one work a bit more.

Do 3 sets of 5 reps with alternating arms and 5 reps with your arms working simultaneously and without pauses.

2. Close Hands Push-Ups

Close Hands Pushups

Push-Ups work wonders for your arms and chest, but there’s one trick that makes this workout super effective for growing incredible triceps muscle!


  • Just move your hands closer to each other next time you do them! You’ll immediately notice the burn in your triceps.
  • So, lower your body into a standard push-up position but move your hands closer at the chest level, with one thumb touching the other.
  • Make sure your core muscles and glutes are tight, and your spine is straight.
  • Then bend your elbows at a 45-degree angle and slowly lower your body down to the floor.
  • It’s very important that your elbows are locked in place near your torso and don’t flare out to the sides.
  • Stay in this position for several seconds, then straighten your arms and return to the initial position.

Do 3 sets of 7 to 10 push-ups with no break in between.

3. EZ-Bar Skull Crushers

EZ-Bar Skull Crushers

This is a go-to exercise for strong, defined triceps because while doing it, you can isolate these muscles. Plus, the lying position is more challenging since it doesn’t allow you to use momentum to your advantage.


  • First, make sure that your feet are flat on the floor, and your core muscles and glutes are tight.
  • With a close grip, lift the EZ bar over your head so that your arms are straight and perpendicular to the floor.
  • Then, while keeping the upper arms still, move the bar down toward your face by flexing your elbows. Inhale while you’re doing this
  • Pause when the bar is over your forehead,
  • Then lift it back to the initial position by straightening your arms and exhaling.

Do 3 sets of 10 to 12 reps each with no rest in between.And please, make sure the EZ the bar isn't too heavy, and you’re able to hold it over your face, ok?

4. Triceps Extension Overhead with Rope

Triceps Extension Overhead with Rope


  • Start with attaching a rope to a low pulley and selecting a suitable weight.
  • Grab the rope with your hands and turn your back to the cable.
  • Move your hands behind your neck so that your elbows point up.
  • And for better stability, while doing this triceps extension, you can lean slightly away from the machine to take a comfortable position for the workout.
  • Keeping your upper arms in this position, straighten them by flexing the elbows and raising your hands with the rope above your head.
  • Remember to squeeze your triceps at the top of the movement, then slowly move the weight back down to the initial position.

Do this triceps exercise 3 sets at list of 10 to 12 reps each.

5. Dumbbell Tate Presses

Dumbbell Tate Presses
The best thing about this arms workout is that your shoulders and back don’t provide much assistance to your triceps, maximizing the results.


  • First thing you have to do is simply lie on a bench and take a position with your feet flat in the floor and hold a dumbbell in each of your hand.
  • Your palms should face away from you.
  • Keep your abs tight and your back straight, and lift the dumbbells to the centre of your chest. Note that your arms should be a bit wider than shoulder-width apart, and your elbows should point out.
  • Slowly lower the weights in and down until they touch your upper chest.
  • Don’t move your upper arms and don’t let the dumbbells rest on your chest.
And perform the arms workout without a pause, lift the weights back to the initial position for a few seconds. It should take you twice as long to lower the dumbbells than to lift them up.

Do 3 sets of 10 to 12 reps each with no rest in between.


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6. Dips

When you do this dips workout, you have to lift your body weight, making your triceps deal with a much heavier load than usual.


  • Lift yourself on parallel bars so that your upper body is perpendicular to the floor.
  • Know You’ll need to keep this position during the whole exercise because if you lean forward,
  • Your chest and shoulders will get the biggest workout, not your triceps.
  • Bend your legs at the knees and cross the ankles.
  • Steadily and slowly lower your body until your shoulders is below your elbows.
  • Then lift yourself back up until your elbows are straight (but not locked!).

Do three sets of 8 reps each with 60 to 90 seconds rest in between.

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7. Triceps Pushdowns

Triceps Pushdowns



  • Attach a bar to a high pulley and hold it with an overhand grip (that’s when your palms face down).
  • Take several small steps away from the machine with your upper body slightly inclined forward and your upper arms next to your body and perpendicular to the floor.
  • Point your forearms toward the pulley.
  • And try to tighten your triceps muscle especially your back triceps muscle, move the bar down until your arms are fully straight and perpendicular to the floor and the bar touches the front of your thighs.
  • Then slowly raise the bar up to the initial position.

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8. Close-Grip Barbell Bench Press

Close-Grip Barbell Bench Press

Typically, the bench press is an effective workout to train your core and chest muscles. But a slight change in the grip – and your triceps get down to work!


  • Lie down on a flat bench and raise the bar over your chest with your arms locked.
  • Then you must try to keep your hands at a shoulder-width apart from each other to start the workout.
  • Breathe in and lower the bar until it’s next to your chest.
  • Keep your elbows close to your upper body all the time: this way, you’ll maximize the triceps involvement.
  • After a moment, lift the bar back to the initial position by tightening your triceps.
  • Hold it there for a couple of seconds, then start to lower the weight again.
  • You should spend twice as long lowering then raising the bar.

Do 4 sets of 6, 6, 8, and 10 reps with 60 to 90 seconds of rest in between.

Also, if you want to see the results of your workout as soon as possible, it’s crucial to avoid several serious triceps training mistakes.

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This Post Has 2 Comments

  1. raza nasim

    this article is really good!!!!

  2. Steve

    Great blog dh fitness.

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